Exercise / 206Animation available
Strength / Barbell
Split Jerk
An overhead lift driving the barbell up with a leg dip and receiving it in a split stance with locked arms.
Equipment
Barbell
Experience
intermediate
Movement
compound
Instructions
- 01
Hold the barbell across your front rack with elbows high.
- 02
Dip straight down by bending your knees slightly.
- 03
Explosively drive the bar overhead with your legs and arms.
- 04
Split your feet forward and back as the bar locks out.
- 05
Stand up by bringing your feet back together under the bar.
- 06
Lower the bar and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
